Participants: Becky Garber, Dick Nunez, Fred Garber
Series Code: BASA
Program Code: BASA000003
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to
00:06 improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 If you're feeling all stressed out,
00:16 exercise can help. Find out how next
00:19 on Body and Spirit Aerobics.
00:52 Hello, I am Dick Nunez, Wellness Director at the
00:54 Black Hills Health and Education Center.
00:57 Welcome to Body and Spirit aerobics.
00:59 Today as we get into our workout,
01:00 we're going to talk a little bit about stress.
01:02 Well, I'm sure we all felt at some time or
01:04 another and we often times wonder what
01:06 we can do about it. But we're gonna try
01:08 and get rid of the feeling of hopelessness
01:09 that surrounds our health problems.
01:11 We can't solve your financial stress
01:13 or even what your spiritual walk is.
01:15 But we can help you right now with giving
01:17 you little bit of exercise to help boost your morals,
01:19 make you feel good about yourself and to release
01:22 some chemicals in your brain, that are gonna
01:24 give you a sense of well being.
01:25 So, I think we're ready to get started
01:27 helping me out today will be Fred and Becky Garber.
01:30 Fred and Becky are good friends from the great
01:32 state of Ohio, who happen to be former Wellness
01:34 guests and so we got them here today to help us with
01:37 a great exercise program. So we're gonna start out
01:39 by warming up and we're gonna start out by just
01:42 making some nice big slow circles,
01:45 up and around and up and around and while we do it,
01:49 get a nice big breath, expand the rib cage.
01:55 Just by getting proper breathing,
01:57 we can relax more, and up and around
02:05 and lets do five more of those.
02:08 There is one and two and three and four and five,
02:24 good. Now we're gonna place our hands on our hips.
02:27 We're gonna pick our knee up and we're gonna
02:29 extend our leg up bring it down and back, up
02:32 and kick out, up, down, up kick out.
02:37 Oh! I'm having forms on that side,
02:39 up out and down, up out and down, up out and down,
02:46 up out and down, up out and down, up out and down,
02:54 up out and down, good, out and down, keep it up
03:01 and up out and down, up out and down,
03:05 up out and down, up out and down, up out and
03:12 down, up out and down, good. Okay, now we're
03:16 gonna step back, pull the leg up and down,
03:20 up and down, up and down, up and down, up and down,
03:30 up and down, up and down, five more, there's one,
03:38 two, three, four and five. Switch over now, good,
03:48 curl the leg up. Okay, let's do ten more, 1, 2,
04:00 3, 4, 5, 6, 7, 8, 9 and 10. Alright we're gonna
04:15 warm up the shin area, put you foot out.
04:19 Lift your toe up, press down, up down, up down,
04:26 up down, up down, ten more, 1 and 2, 3, 4,
04:39 5, 6, 7, 8, 9 and 10. Switch out, other leg out,
04:52 toe up down to the ground, up down, up down,
04:58 up down, up down, ten more, 1, 2, 3, 4, 5,
05:12 6, 7, 8, 9, 10. Alright, you're gonna put a foot
05:23 back down, push your heel to the ground,
05:26 up on the toe and down, up and down, up down,
05:33 up down, up down, ten more, 1, 2, 3, 4, 5,
05:46 6, 7, 8, 9, 10. Switch around and foot back,
05:58 press up on the toe and down, up down, up down,
06:04 up down, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9,
06:25 and 10. Alright, now let's slightly start stepping,
06:30 try and move your hands a little bit as you do it,
06:36 we're gonna start building up slowly as we get into
06:39 our workout. As we do this good things are gonna
06:43 start happening. We're gonna get tired for one,
06:47 that's a good thing. There are some good
06:50 stresses in life, exercise is one of them.
06:53 Okay, let's swing the arms a little bit more,
07:06 more muscles we get moving,
07:08 the more calories we'll be burning.
07:21 Let's sweep into thirty more seconds.
07:23 Now we're down to 20
07:41 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Hands on the hips,
07:54 step out to the side, back to center
07:57 and step out and back, step, back, step out,
08:02 back, step out and back, step out, back, out, back,
08:10 and out, back good, keep it up.
08:16 You feeling that a little bit on your thigh,
08:18 as we're stretching inside the thigh
08:19 a little bit as you do that,
08:22 thirty more seconds and we're down
08:32 to twenty seconds
08:38 and now down to ten seconds, 5, 4, 3, 2, 1.
08:52 Back into our step. Continuous motion,
08:59 that's what this is all about
09:10 and we're gonna go forty more seconds
09:22 and thirty more.
09:31 Down to twenty
09:39 and we're down to our last ten seconds here,
09:43 at least on this exercise. We got
09:45 another one to do,
09:51 okay hands back on the hips, step out,
09:54 step back to the front, switch to the back,
09:59 to the front, out back together,
10:05 out back together, out back together,
10:12 out back together, out back together,
10:19 out back together, good, get up together,
10:27 out back together, out back together,
10:33 out back together, out back together,
10:40 out back together, out back together,
10:47 out back together, out back together
10:54 and we try to do one more minute of this,
10:58 good. Folks, we're looking good,
11:02 no problem, out back together,
11:07 out back together. We must have trained
11:11 you well when you came out to the Black Hills,
11:17 out back together, good, keep it up and of course
11:24 the best thing which a lot of people forget
11:26 is you folks have kept it up at home
11:28 and that helps
11:35 and we're down to fifteen seconds,
11:43 out back together, out back together,
11:48 one more each side.
11:54 Okay we're back into stepping now,
11:58 keep the arms moving.
12:06 This is a staple to any exercise program,
12:09 no matter which aerobic show you watch.
12:11 You will see they always comeback to a basic step
12:14 move, because you really can't take it away.
12:16 It's the basic of walking and walking
12:19 is such great exercise.
12:23 The big thing is to put in variation
12:25 into the workout, so people will enjoy it
12:29 and it won't be too monogamous for them.
12:38 Can you go ten more seconds like this,
12:40 and we're gonna pu in a little variation,
12:48 and okay, why don't we keep our step going.
12:51 Now we're going to turn our palms up,
12:52 we're gonna curl our arms up and down and up
12:58 and down and up and down, up down, up down,
13:06 up down, up down, up down, good keep it going,
13:14 squeeze your biceps as you pull up,
13:16 push the arms down,
13:18 thirty more seconds sir.
13:30 Lot of people when they go for walks,
13:31 like to use little hand weights
13:33 and that's helpful as well. Brings in the upper body,
13:38 gets those calories burning.
13:46 Okay, we're gonna make a transition here
13:48 in just a minute. Okay, now we're gonna bring
13:52 arms up and as we're stepping we're gonna
13:55 squeeze together and push out, together
13:58 and out together and out, together and out, good.
14:05 Now, we're focusing on the chest as we squeeze in,
14:10 together and out, together and out, good,
14:16 keep the elbows up,
14:23 keep squeezing, together and out,
14:26 together and out, down to twenty
14:30 more seconds of this
14:40 and we're down to 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
14:52 Arms out and we're going to make circles,
15:03 to start feeling that in your shoulders.
15:12 Starting to warm up yet Fred,
15:14 how about you Becky. Good.
15:15 Okay, you're getting warm, so am I.
15:25 If you need to put your arms down at home,
15:27 go head and do so,
15:32 boys here we're gonna keep trudging forward,
15:35 ten more seconds of that.
15:49 Okay, we're gonna keep marching,
15:51 and now we're gonna hold our arms steady.
15:58 Actually sometimes this helps,
16:00 when you're holding an arm steady to start marching.
16:02 Gives you something else to think about,
16:09 good, and good, we're doing great.
16:12 The fat is starting to be metabolized,
16:14 it's got to be
16:25 and we're got twenty five more seconds
16:28 and it's got feel really good when
16:30 we put our arms down,
16:32 I promise.
16:40 Ten more seconds, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
16:50 Drop the arms and keep marching,
16:54 keep the arms swinging; now we're gonna pickup
16:57 the pace a little bit. Bring the knees up,
17:06 we're gonna keep this up.
17:08 It's time for the home stretch
17:09 around the last corner.
17:16 It's like a track meet finish lines insight,
17:21 unfortunately it looks like a long ways away still,
17:23 keep going.
17:31 We're gonna try and do a minute
17:32 and twenty seconds of this still.
17:35 Pick it up, pick it up,
17:50 and we're down to our final minute of this,
17:54 your doing good Becky, keep it up,
18:03 keep picking the knees up. Swing the arms
18:17 and we're down to our last thirty seconds,
18:31 twenty seconds
18:43 and we're down to our last eight seconds.
18:51 Okay, slow it down, fortunately the victory
18:53 lap can be run slower.
18:56 Good, whenever we do something like this,
19:03 we don't want to stop abruptly.
19:05 Its very hard on the heart, so we're gonna
19:07 slow it down gradually,
19:15 then we'll find some more fun things to do.
19:22 Folks are looking good,
19:32 twenty more seconds at this pace
19:42 and ten, 5, 4, 3, 2, 1. Hand on the hips,
19:52 slow it down a little bit more, good
20:04 The calf muscles are often times
20:05 called the second heart. Because they help push
20:08 blood back through in the venous blood flow return
20:21 and thirty more seconds
20:29 and now down to twenty seconds.
20:36 Keep the breathing regular in through the nose
20:39 out through the mouth, ten more seconds,
20:47 and five, four, three, two, one, good job.
20:53 Alright, let's stretch out some,
20:55 press the calf to the floor and hold that,
21:04 ten more seconds and 5, 4, 3, 2, 1.
21:13 Switch, press the calf down, we're gonna hold
21:17 that for fifteen seconds, if you feel a stretch
21:21 in the calf area maybe a little bit in the back
21:24 of your leg and five more seconds, 2, 3, 4, 5.
21:32 Okay, put your leg out, lean forward into it,
21:37 keep the chest up. Now you're feeling it stretch
21:39 even more in the back of your leg,
21:44 keep holding it for ten more seconds
21:51 and five, four, three, two, one.
21:56 Switch, lean forward into it,
22:00 chest up and ten more seconds, 1, 2,
22:13 3, 4, 5, 6, 7, 8, 9, 10. Okay, put your hand
22:22 on my shoulders, use me as a wall
22:25 and get a hold of your ankle and stretch your
22:26 quadriceps, very good. Just like the morning
22:33 stretches back at the Black Hills right.
22:35 Good job folks, ten more seconds,
22:45 3, 4, 5, 6, 7, 8, 9. Switch legs,
22:57 doing good, okay and let's go ten more seconds,
23:09 5, 4, 3, 2, 1, good, relax. Okay,
23:16 let's put out hands behind our back,
23:17 contract your abdomen, bend over, up,
23:22 now lay back, stretch, contract the abs over up,
23:29 lay back, contract, over, up and back, contract,
23:37 over, up and back, contract, over, up
23:44 and back, contract, over, up and back, contract,
23:52 over, up and back, contract, over, up and back,
24:00 contract, over, up and back, keep it up, contract,
24:06 over, up and back, contract, over, up and back.
24:13 We're gonna do seven more, that's 1, 2, 3,
24:30 4, 5, 6, one more, 7. Okay, both of you down
24:43 on your hands and knees.
24:47 I want you to put your left leg out straight
24:52 and now put you right arm out straight.
25:01 Now, if you can put your other right leg out
25:02 and still stay in that position.
25:04 I'll be very impressed, I haven't seen anybody
25:06 do it yet. You just hold it like that for right now,
25:13 these is an excellent exercise to help
25:15 strengthen your back. Alright, lets switch,
25:22 right leg will now be out straight and left arm out.
25:28 Try and have that left arm out nice
25:29 and straight there Becky. There you go,
25:31 that's better, twenty more seconds of that
25:40 and we're down to 10, 9, 8, 7, 6, 5, 4, 3, 2,
25:50 and 1. Okay, sit down there and I want you
25:54 to put your feet together. Fanning your knees
25:57 out to the side, okay grab you ankles.
26:00 Put your elbows on inside of your thighs
26:02 and push down and hold that, hold it steady,
26:07 hold, hold, hold. Good, holding it,
26:20 its nice, relaxing move, it's a good feeling stretch.
26:24 So we're gonna hold this for fifteen more seconds,
26:32 ten seconds and five, four, three, two, one,
26:42 good go ahead and stand up. Let's just finish off
26:47 with some light trunk rotation,
26:50 turn and turn, turn, turn, three more each way
27:01 one and two and three, good.
27:10 Well done, thanks a lot.
27:14 Regular exercise does so much to boost you spirits,
27:17 it produces endorphins, which makes you feel
27:19 good inside. It also helps with other chemicals
27:22 produced by the body, to give you a feeling
27:24 of well being. That would cause
27:26 a lot of money to have done synthetically,
27:29 melatonin is tripled by regular exercise.
27:32 It's just God's way of helping us to deal
27:34 with stress, but do it for the right reason.
27:36 Look to him for your natural remedies
27:39 and you'll find if you do it for the glory of God,
27:41 great things will happen.
27:42 Remember Philippians 4:13 says
27:45 "I Can Do All Things Through Christ
27:47 Who Strengthens Me." God bless you
27:50 and we look forward to seeing you next time.